If you are in this 130/80 range, how to control your blood pressure problems can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions.
Follow these steps control blood pressure
You don’t have to embark on a major life overhaul to make a difference in your blood pressure. Here are six simple tips for actions you can take to help get your blood pressure back into the normal range
By far the most effective means of reducing elevated blood pressure is to weight loss. And it doesn’t require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure.
It doesn’t take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. “Make sure you’re doing something you love, or it won’t stick.For some that means dancing; for others, biking or taking brisk walks with a friend. Even everyday activities such as gardening can help.
Drinking too much, too often, can increase your blood pressure, so practice moderation.
Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmHg over 6 mmHg, found the study. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood.
Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Doing overtime makes it hard to exercise,it may be difficult to clock out super-early in today’s tough economic times, but try to leave at a decent hour so you can go to the gym or cook a healthy meal as often as possible for low blood pressure.